• Daily Calories: 1400–1600 kcal (moderate weight loss ke liye)

• Pani: 2.5–3 litre daily

• Sugar, fried, cold drink avoid karein

• Roti/Chawal quantity control karein

Morning (Empty Stomach) – 0–40 kcal

• 1 glass warm water + lemon
  OR

• Jeera water

Breakfast (300–350 kcal)

Veg Option

• 2 Brown bread + peanut butter (thin layer)
  OR

• Vegetable poha / upma (1 bowl)
  OR

• Oats (1 bowl) + 5 almonds

Non-Veg Option

• 2 Boiled eggs + 1 brown bread
  OR

• Omelette (2 egg white + 1 yolk) + salad

Mid-Morning (100–150 kcal)

• 1 Apple / Papaya / Guava
  OR

• Coconut water

Lunch (400–500 kcal)

Veg Option

• 2 Roti + Mix veg sabzi

• 1 bowl dal

• Salad

Non-Veg Option

• 2 Roti

• Grilled chicken (100–120g)
  OR

• Egg curry (2 eggs)

• Salad

Evening Snack (100–150 kcal)

• Green tea + roasted chana
  OR

• Sprouts (small bowl)

Dinner (300–400 kcal)

Light rakhein (7–8 baje tak)

Veg Option

• 1–2 Roti + paneer bhurji (low oil)
  OR

• Vegetable soup + salad

Non-Veg Option

• Grilled chicken (100g)
  OR

• 2 egg white omelette + salad

Total Calories Approx

• Veg Plan: 1400–1500 kcal

• Non-Veg Plan: 1500–1600 kcal

Extra Tips

Daily 30–40 min walk
Week me 3–4 din light exercise
Dinner me rice avoid karein
Cheat meal week me 1 baar

Diet Plan Created by Weight Lifter Coach Ritik Saha

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